Day 4
WOD 200409
warm-up – Coach’s Choice
A. 5 x 5 deadlifts @ 50X1 tempo… rest b/t sets = 60sec FLR + 60sec SB each side
work @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. AMRAP 12:00 @ 80%
10/10 single arm row
10/10 single arm push press
10 inchworms (no push-up)
10 squat jumps
C. post WOD recovery
Home/Garage Gym Modifications
A. use db or kb and hold tempo for suitcase deadlifts each side
No Equipment WOD 200409
A. Choose a workload and work @ 80% effort
20:00 run… 10 burpees every 5min
25:00 row… 10 burpees every 5min
30:00 cycle… 10 burpees every 5min
B. 5-10min of being still
